1.  Contributes to fat loss
It is well proven from scientific research all over the world that physical exercise contributes to weight loss.  If you burn more calories than you consume through nutrition, you’ll lose weight.  When you exercise, you burn more calories than when you don’t.  It’s really simple – the more you exercise, the more weight or fat you’ll lose.

2.  Prevent disease
The chances of developing several various diseases has been proven to decrease when exercising.  These diseases include heart disease, cancer, diabetes, and the stroke.

Around 4 out of 5 deaths caused by heart disease and cancer, are linked to factors that include stress and lack of exercise.  We all know that diabetes increases the chance for heart attacks and strokes. What this shows, is that many of the risk factors and diseases caused by not exercising are working in conjunction to damage your health.  To prevent this from happening, start exercising.

3.  Improving disease
Many severe and minor diseases can be improved or even healed through regular exercise.  These even include the diseases listed above.  By following a regular plan, you can also decrease HDL  cholesterol levels, decrease triglyceride levels, and decrease your blood pressure as well.

Exercising on a regular basis will also reduce the risk of prostate cancer for men, breast and uterine cancer for women, and much more.  All of this is scientifically proven, which is why you should start exercising today.

4.  Enhance your state of mind
Everyone knows from the many scientific studies that regular exercising will lead to an increased release of endorphins in the body.  These chemicals will fight depression and make you feel happy.  The body releases these endorphins only 12 minutes into the workout.

There is another chemical known as serotonin that is increased during and after a workout.  The increased levels of serotonin in the central nervous system is associated with feelings of well being and decreased mental depression. The chemical can also help you sleep better at night.

5.  Enhance your wellness
Many reasons to exercise to enhance your wellness is when you are in great shape and well fit, you’ll have more energy and you’ll notice that your overall mood is improved.  You will have experienced that you can stretch beyond your own limits and you know that you can do more than you thought possible.

6.  Persistence
Many reasons to exercise regularly will give you more energy,  which can help you be more productive at home and at work.  Exercising can help give your new goals a sense of purpose and give you something to focus on and aim for.  This can help you increase your persistence and prevent you from going off track while you aim for your goal.

7.  Social capabilities
After a workout on a regular basis you can boost your self esteem.  This can help you look better and you’ll be more comfortable as well.  Exercise will also help you to become more active and meet new people, which will prevent you from feeling isolated and unsupported.  Exercise will also increase your interests in sex, and can help you to improve your marriage or your partner
relationship.

After knowing all of these tips and reasons to exercise, you shouldn’t hesitate to get out there and exercise.  You can exercise at home or go out there and join a gym.  There are several different ways that you can exercise, all you have to do is select a few that you like.  Take a little bit of time out of your day and start exercising – you’ll feel better than ever before and your body will thank you.

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1. 12 Rep rule

Most weight training program includes this much repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain.

High tension, for example, heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength.

Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.

The standard prescription of 8-12 repetitions provides a balance and building lean muscle, but by just using that program all of the time, you do not generate the greater tension levels that is provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions.

Change the number of reps and adjust the weights to stimulate all types of muscle growth.

2. Three Set rule

The truth about muscle fiction and any types of muscle fitness is that there’s nothing wrong with three sets, but then again there is nothing amazing about it either. The number of sets you perform should be based on your goals and not on a half-century old rule.

The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.

3. Three to four exercises per group

The truth about muscle fiction is this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group your not doing enough.

Instead of doing too many varieties of exercises, try doing 30-50 reps. That can be anywhere from 2 sets of 15 reps, or 5 sets of 10 reps.

4. My knees, my toes

It is a gym folklore that you “should not let your knees go past your toes.” Truth is that, leaning forward a little too much is more likely to cause an injury.

In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.

But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Because the squatters needed to lean their body forward and that forces the strain to transfer to the lower back.

Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These reduces the stress generated on the hips and back.

To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.

5. Lift weights, draw abs

The truth is, that the muscles work in groups to stabilize the spine, and the most important muscle group change is depending on the type of exercise to help in building lean muscle.

The transverse abdominis is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine, so if you focus only on the transverse abdominis, it can recruit the wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.

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A lot of us live our lives in a closed shell. Our bodies are designed to move! Too often, we put ourselves in a cage. We have bodies designed for racing across the savannas, but we live a lifestyle designed for migrating from the bed to the breakfast table; to the car seat; to the office chair; to the restaurant booth; to the living room couch and back to the bed.

It was not always this way. Not long ago in the United States, a man who worked on a farm did the equivalent of 15 miles of jogging every day; and his wife did the equivalent of 7 miles of jogging.

Today, our daily obligations of work and home keep us tied to our chairs, and if we want exercise, we have to seek it out.

In fact, health experts insist that obesity problem is probably caused at least as much by lack of physical activity as by eating too much. Hence, it is important that people need to move around.

However, that does not mean that a lap or two around the old high school track will offset a daily dose of donuts. Weight loss exercise alone is not very efficient, experts say. They contend that if you just exercise and do not change your diet, you may be able to prevent weight gain or even lose a few pounds for a while.

Nevertheless, it is not something that you are likely to sustain unless exercise is part of an overall program. The more regularly you exercise, the easier it is to maintain your weight. Here is what to do every day to make sure that you get the exercise you need.

1. Get quality Zzz’s.

Make sure that you get adequate sleep. Good sleep habits are conducive to exercise, experts point out. If you feel worn out during the day, you are less likely to get much physical activity during the day.

In addition, there is evidence that people who are tired tend to eat more, using food as a substance for the rest they need.

2. Walk the walk.

It is probably the easiest exercise program of all. In fact, it may be all you ever have to do, according to some professional advices of some health experts.

Gradually build up to at least 30 minutes of brisk walking five times a week. Brisk walks themselves have health and psychological benefits that are well worth the while.

3. Walk the treadmill.

When the weather is bad, you might not feel like going outdoors. But if you have a treadmill in the television room, you can catch up on your favorite shows while you are doing your daily good turn for your weight-maintenance plan.

Most of us watch television anyway, and indoor exercise equipment enables anyone to turn a sedentary activity into a healthy walk.

4. Seize the time.

Excuses aside, lack of time is certainly a limiting factor in most lifestyles. That is why health experts suggest a basic guideline for incorporating exercise into your schedule.

Get as much weight loss  exercise as you can that feels good without letting it interfere with your work or family life. If you need to, remind yourself that you are preventing many health problems when you prevent weight gain; and keeping your health is a gift to your family as well as yourself.

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Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical in-capabilities.

There are plenty of positive changes once a person experiences weight loss. It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim body.

The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.

Here are fast tips that can change an over weight individuals life:

First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements.

Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

Second: Set realistic approaches.

The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

Third: Listen as the body speaks.

Each and everyone’s body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body’s reaction. Exercise program must be suitable to one’s body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it’s also best to put on a little muscle and looking good too.

Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion.

A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body’s insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat.

Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

Sixth: Consume lots of fluid.

Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

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However, people are not perfect. Everybody is prone to  make mistakes, but it can be conquered. I do this to share with everybody a muscle building program that is done step by step and to give an insight to the many possibilities that can be done because it is proven.

FIFTH WEEK OF MUSCLE BUILDING

My fourth week of training went very well. I have gained another 2.7 pounds from 185 to 187.7. I feel great and look better then ever. I did notice that my strength is much improved as well as my endurance and stamina. ……….I can run further and for a longer period of time! ……….Now, you can visually see my gains!

STRENGTH/MUSCLE BUILDING PROGRAM

During the fifth week of working out, I have been doing my strength/muscle building program. After the second week of doing this program, I have seen a change in my muscle strength and how much more energetic I feel.  After the third week, I look a bit more bulkier and I have gotten stronger. My fourth week, I lost some body fat, feel more agile, and look a bit defined. Here is my strength/muscle building training program.

………If you have any opinions on anything please leave a comment.

FIFTH WEEK OF TRAINING

I have implemented this training program, and it has worked very well for me and hopefully for others, so leave a comment if you have any opinions at all. These exercises will require more motivation and determination for the fact that it requires doing heavier weights.

MONDAY (CHEST)

• 30 minutes of stretching.
• Barbell Bench Press / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6)(4th set 4-6).
• Barbell Bench Press / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Machine Flies / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
• Incline Machine Flies / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
• Cardio for 20 minutes
• 30 minute Ab workouts

TUESDAY (ARMS)

• 30 minutes of stretching.
• Straight Bar Curls / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6)(4th set 4-6).
• Incline Dumbbell Curls / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Machine One Arm Curls / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
• Tricep French Press / (1st set Warm up 12-15) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
• Cable Overhead Tricep Extensions / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Bench Dips / (1st set 8-10) (2nd set 8-10) (3rd set 8-10)
• Cardio 30 minutes.
• 30 minute Ab workout

WEDNESDAY (LEGS)

• 30 minutes of stretching (including calves).
• Back Squats / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
• Machine Leg Press / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
• Bulgarian Split Squats / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
• Stiff Leg Dead Lifts / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
• Laying Leg Curls / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
• 30 minutes of Ab Workout

THURSDAY (BACK)

• 30 minutes of stretching.
• Pull ups / As many as possible until failure.
• Cable Seated Close Row / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Back Raises / (1st set Warm up 15-20) (2nd set 6-8) (3rd set 6-8) (4th set 6-8).
• Dumbbell One Arm Row / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
• Cardio 30 minutes.
• 30 minutes of Ab Workout

FRIDAY (SHOULDER)

• 30 minutes of stretching.
• Barbell Front Raise / (1st set Warm up (15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
• Cable Shoulder Press / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Dumbbell Lateral Raise / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Barbell High Pull / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
• Cardio for 30 minutes.
• 30 minutes of Ab Workout

SATURDAY (REST DAY NO TRAINING)

SUNDAY (REST DAY NO TRAINING)

The results of my fifth week of working out was very good. It feels amazing and great. There are parts of my body that still need a little work, but I can make work little by little.

My goal is to gain another 2 more pounds with about an 8-10 percent body fat during my weight lifting program. It’s not going to be easy and it will take some time, but I will get there. I have done it before.

Click on this link to find more information on weight lifting and also find more information on training programs, bodybuilding, and fitness training.

In your opinion, what makes a great workout program or what have you heard that works real well.

MuscleSpace Social Networking Site

Join MuscleSpace Today! It’s Muscle-Fitness-Tips.net new Social Networking Site.

Join today and network with friends family or even promote your Fitness Company. There will be other fitness guru’s such as yourself to give you guidance and support!

MFT is the ultimate fitness network. Members can post pics/vids, so join the forum discussions today.

Click here to JOIN MuscleSpace Social Network or click the link below.

http://musclespace.muscle-fitness-tips.net

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Its a Social Network full of individuals in the fitness community and other individuals that just want to share comments, photos, and meet more new and exciting people.

CHECK OUT MuscleSpace NOW and see for yourself!

MFT Monthly Fitness E-Zine Newsletters

So I will be updating and growing this site to give you the extra edge in muscle fitness, tips, success stories, exercises, training programs, yoga, pilates, and so much more

…..Subscribe to Muscle-Fitness-Tips.net monthly e-zine newsletters, so you don’t miss a thing.

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However, I have made my share of mistakes, but as always, I overcome my mistakes to beat what challenges me. I do this for the passion of feeling good and being healthy.

FOURTH WEEK OF WEIGHT LIFTING

My fourth week of training went very well. I have gained another 2.7 pounds from 185 to 187.7. I feel great and look better then ever. I did notice that my strength is much improved as well as my endurance and stamina.

……….I can run further and for a longer period of time!

……….Now, you can visually see my gains!

WEIGHT LIFTING MISTAKE

I did a very good job this week with not making no mistakes. The mistakes that I normally come across are usually simple mistakes, never nothing big.

STRENGTH/MUSCLE BUILDING PROGRAM

During the fourth week of training, I have been doing my strength/muscle building program. After the second week of doing this program, I have seen a change in my muscle strength and how much more energetic I feel.

Here is my strength/muscle building training program. I

………If you have any opinions on anything please leave a comment.

FOURTH WEEK OF WORKING OUT

I have implemented this training  program, and it has worked like a charm, so leave a comment if you have any opinions at all. These exercises will require more motivation and determination for the fact that it requires doing heavier weights.

MONDAY (CHEST)

• 30 minutes of stretching.
• Dumbbell Bench Press / (1st set Warm up 15-20)  (2nd set 4-6) (3rd set 4-6)(4th set 4-6).
• Dumbbell Bench Press / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Dumbbell Flies / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
• Incline Dumbbell Flies / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
• Cardio for 20 minutes
• 30 minute Ab workouts

TUESDAY (ARMS)

• 30 minutes of stretching.
• Hammer Curls / (1st set Warm up 15-20)  (2nd set 4-6) (3rd set 4-6)(4th set 4-6).
• EZ Bar Curls / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Machine Curls / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
• Cable Tricep Pressdowns / (1st set Warm up 12-15) (2nd set 4-6) (3rd set 4-6) (4th set 4-6)
• Lying Tricep Extensions / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Dips / (1st set 8-10) (2nd set 8-10) (3rd set 8-10)
• Cardio 20 minutes.
• 30 minute Ab workout

WEDNESDAY (LEGS)

• 30 minutes of stretching (including calves).
• Dumbbell Squats / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
• Leg Press / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
• Barbell Lunges / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
• Stiff Leg Dead Lifts / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
• Laying Leg Curls / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
• 30 minutes of Ab Workout

THURSDAY (BACK)

• 30 minutes of stretching.
• Lat Pulldowns / (1st set Warm up (15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
• Barbell Bent Over Rows / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Dead Lift / (1st set Warm up 15-20) (2nd set 6-8) (3rd set 6-8) (4th set 6-8)
• Barbell Bent Over Row / (1st set 6-8) (2nd set 6-8) (3rd set 6-8)
• Cardio 20 minutes.
• 30 minutes of Ab Workout

FRIDAY (SHOULDER)

• 30 minutes of stretching.
• Military Barbell Press / (1st set Warm up (15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
• Dumbbell Shoulder Press / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Bent Lateral Raise / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Reverse Shoulder Press / (1st set 6-8) (2nd set 6-8) (3rd set 6-8)
• Cardio for 30 minutes.
• 30 minutes of Ab Workout

SATURDAY (REST DAY NO TRAINING)

SUNDAY (REST DAY NO TRAINING)

The results of my fourth week of working out was great.  I feel like a kid again and excited ever.  There are parts of my body that is still a little sore, but it feels great.

My goal is to gain another 6 pounds with about an 8-10 percent body fat during my weight lifting program.  It’s not going to be easy and it will take some time, but I will get there.  I have done it before.

Here you will find more information on weight lifting and also find more information on training programs, bodybuilding, and fitness training.

In your opinion, what makes a great workout program or what have you heard that works real well.

MuscleSpace Social Networking Site

Join MuscleSpace Today! It’s Muscle-Fitness-Tips.net new Social Networking Site.

Join today and network with friends family or even promote your Fitness Company. There will be other fitness guru’s such as yourself to give you guidance and support!

MFT is the ultimate fitness network. Members can post pics/vids, so join the forum discussions today.

Click here to JOIN MuscleSpace Social Network or click the link below.

http://musclespace.muscle-fitness-tips.net

Chance To Win Cold Hard Cash

Its a Social Network full of individuals in the fitness community and other individuals that just want to share comments, photos, and meet more new and exciting people.

CHECK OUT MuscleSpace NOW and see for yourself!

MFT Monthly Fitness E-Zine Newsletters

So I will be updating and growing this site to give you the extra edge in muscle fitness, tips, success stories, exercises, training programs, yoga, pilates, and so much more

…..Subscribe to Muscle-Fitness-Tips.net monthly e-zine newsletters, so you don’t miss a thing.

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We will be covering what are the bad eating habits, the side effects of eating unhealthy, and how to begin a good healthy eating habit, and the results of eating healthy.

UNHEALTHY EATING HABITS

Whether you have a high metabolism or no matter how much you eat, you will never gain weight.

…….Well think again!!!

Having a bad eating habit can cause some serious problems whether you are an (Ectomorph) meaning “skinny and hard to gain weight” or an (Endomorph) meaning “over weight and difficult to lose weight”.

Bad eating habits can be eating dinner late at night, eating burgers and fries, drinking coke, not eating breakfast, eating greasy foods, eating too much candy, and….

….well ,you get the hint by now!

SIDE EFFECTS OF EATING UNHEALTHY

There are many different side effects that can not only be dangerous for your health, but it can cause you to be obese, and when you’re obese, life threatening side effects may occur and it can be deadly if not prevented and maintained early.

Here is a list of side effects that can occur when eating unhealthy:

• Obesity
• High Cholesterol
• High Blood Pressure
• Diabetes
• Constipation
• Thyroid Dysfunction
• Kidney Malfunction
• Liver Problems
• Weight Gain

……Those are a few examples because the list keeps going on and on.

BEGINNING A GOOD HEALTHY EATING HABIT

Beginning a good healthy eating habit takes lots of drive and motivation. It is not easy at all, trust me…..I know. It was very difficult for me, but I did it, and now I’m in the best shape of my life and my good eating habit became a good habit and not a bad habit.

If I can do this…….

……You can definitely do it!

Here is a step by step process of beginning a good eating habit:

1. Write down your goals.
2. Schedule a deadline that you would want your goal to be achieved by.
3. Figure out what are your unhealthy eating bad habits and figure out what you can do to make it into good eating habit.
4. Implement and turn those unhealthy eating habits into an action that can change your bad habits into good habits.
5. After you begin your action, you then will start seeing results.

RESULTS OF EATING HEALTHY

No matter what, it is extremely difficult to not eat unhealthy, but you know that you have to do it. All you got to do is make a couple of changes that can change your life forever, and I mean in a very good way.

Here is what can happen when you begin to eat healthier and wiser:

……You can

• Have a smaller waist line.
• Reduce the chances of having diseases.
• Become much more active.
• Have clearer skin.
• Have a clear colon.

Now you know the exact process of what to do to eating healthy. All you have to do is make some changes, take action, and have a deadline.

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We will be discussing a numerous factors on how to stay motivated and to never give up because you will never know what the future has in stored. It never hurts to try.

Stay Motivated

Never giving up on yourself is extremely important! You will only be hurting yourself by doing so, however, by staying motivated you will be facing many success. You will not only be accomplishing your goals, but you be bettering yourself as an individual that can cause many more successes in the future.

It’s always easy to lose focus and to give up, but keep it together. Keep a daily schedule to keep you focus because by doing so, you will as if you need to abide by the schedule, therefore, your staying motivated.

Your Surroundings

Your surroundings can be the biggest impact to never giving up. You might be surrounded by negative or jealous people, you might be surrounded by constant problems, or you might live in a home where people constantly bring you down. What ever it may be, there is always a way to stay motivated and to never give up.

There are people out there that can jealous of you or negative towards what you want to achieve. The answer to that is simple, during your process of achieving your goals, stay away from people like that because they can bring you down to the point that you will lose motivation.

If you are surrounded by constant problems try figuring out and write down what can turn those constant problems into constant happiness. It may be difficult, but if you keep your head up high anything can be possible.

Never Give Up

You should never give up because you may never know what could of been your outcome if you would of kept going. In my experience, when I was younger, I always wanted to become bigger and stronger. However, when I started, I started off very well and I was gaining muscle mass, but because of my problems at home and the people whom I was surrounded, I always gave up. Now, when I started again, I surrounded myself by like minded and pushed myself away from the problem,  and I kept at it and never gave up, I then gain 70 pounds from 150 to 215 pounds in 2-3 years and I lost 30 pounds, and now I am in the best shape of my life and 185 pounds of solid muscle. After achieving my goals, I always told myself that I wish I would of never gave up when I started, but things happen. That’s why I’m writing this post to prevent you from doing the same.

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Let us know your greatest accomplishment and how you faced your biggest challenges?

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Join today and network with friends family or even promote your Fitness Company. There will be other fitness guru’s such as yourself to give you guidance and support!

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THIRD WEEK OF WORKING OUT

My third week of training was a success. I have gained another two pounds from 183 to 185 and my pants, shorts, jeans, and etc. are all not fitting me no more.

……….All my pants are fitting me too big now which feels great!

……….Now, you can visually see my six pack which also feels so great!

WEIGHT TRAINING MISTAKE

Every single day that I work out, I be sure to put aside at least 30 minutes of stretching. However, for some reason, I never realized to stretch my calf muscles. It never came across my mind until I injured the back of my ankle all becuase I do not stretch my calf muscles. Ever since that incident, I have been stretching my calves everyday and at the end of the week, my strain ankle has recovered what I would say at about 75 percent now, so remember, stretch, stretch, and stretch all your muscles.

STRENGTH/MUSCLE BUILDING PROGRAM

During third week of training, I have started my strength/muscle building program. For my first week of doing this program, I have seen a change in my body.

Here is my strength/muscle building training program. I

………If you have any opinions on anything please leave a comment.

THIRD WEEK OF WORKING OUT

I have implemented this training  program and it has worked like a charm, so leave a comment if you have any opinions at all. These exercises will require more motivation and determination for the fact that it requires doing heavier weights.

MONDAY (CHEST)

• 30 minutes of stretching.
• Barbell Bench Press / (1st set Warm up 15-20)  (2nd set 4-6) (3rd set 4-6)(4th set 4-6).
• Incline Bench Press / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Dumbbell Flies / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
• Incline Dumbbell Flies / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
• Cardio for 15 minutes
• 30 minute Ab workouts

TUESDAY (ARMS)

• 30 minutes of stretching.
• Bicep Curls / (1st set Warm up 15-20)  (2nd set 4-6) (3rd set 4-6)(4th set 4-6).
• Straight Bar Curls / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Machine Curls / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
• Cable Tricep Pressdowns / (1st set Warm up 12-15) (2nd set 4-6) (3rd set 4-6) (4th set 4-6)
• Lying Tricep Extensions / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Dips / (1st set 8-10) (2nd set 8-10) (3rd set 8-10)
• Cardio 15 minutes.
• 30 minute Ab workout

WEDNESDAY (LEGS)

• 30 minutes of stretching (including calves).
• Squats / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
• Leg Press / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
• Dumbbell Lunges / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
• Stiff Leg Dead Lifts / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
• Laying Leg Curls / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
• 30 minutes of Ab Workout

THURSDAY (BACK)

• 30 minutes of stretching.
• Lat Pulldowns / (1st set Warm up (15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
• Barbell Bent Over Rows / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Dead Lift / (1st set Warm up 15-20) (2nd set 6-8) (3rd set 6-8) (4th set 6-8)
• Barbell Bent Over Row / (1st set 6-8) (2nd set 6-8) (3rd set 6-8)
• Cardio 15 minutes.
• 30 minutes of Ab Workout

FRIDAY (SHOULDER)

• 30 minutes of stretching.
• Dumbbell Lateral Raise / (1st set Warm up (15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
• Front Raise / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Bent Lateral Raise / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
• Military Press / (1st set 6-8) (2nd set 6-8) (3rd set 6-8)
• Cardio for 15 minutes.
• 30 minutes of Ab Workout

SATURDAY (REST DAY NO TRAINING)

SUNDAY (REST DAY NO TRAINING)

The results of my third week of working out went very well.  I felt great and better then ever.  My whole body still had a light soreness, but it feels great.

My goal is to gain another 8 pounds with about an 8-10 percent body fat during my weight lifting program.  It’s not going to be easy and it will take some time, but I will get there.  I have done it before.

Here you will find more information on weight training and also find more information on training programs, bodybuilding, and fitness training.

In your opinion, what makes a great workout program or what have you heard that works real well.

MuscleSpace Social Networking Site

Join MuscleSpace Today! It’s Muscle-Fitness-Tips.net new Social Networking Site.

Join today and network with friends family or even promote your Fitness Company. There will be other fitness guru’s such as yourself to give you guidance and support!

MFT is the ultimate fitness network. Members can post pics/vids, so join the forum discussions today.

Click here to JOIN MuscleSpace Social Network or click the link below.

http://musclespace.muscle-fitness-tips.net

Chance To Win Cold Hard Cash

Its a Social Network full of individuals in the fitness community and other individuals that just want to share comments, photos, and meet more new and exciting people.

CHECK OUT MuscleSpace NOW and see for yourself!

MFT Monthly Fitness E-Zine Newsletters

So I will be updating and growing this site to give you the extra edge in muscle fitness, tips, success stories, exercises, training programs, yoga, pilates, and so much more

…..Subscribe to Muscle-Fitness-Tips.net monthly e-zine newsletters, so you don’t miss a thing.

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SECOND WEEK OF WORKING OUT

My second week of lifting weights has become a success.  Last week, I started off by weighing in at 181 pounds, and at the end of my second week, I gained 2 more pounds weighing in at 183 pounds.  I do feel stronger and faster than I did last week.

My workout program was the same program as I did last week, and it is working very well for me.  Now, when I go back to the gym tomorrow, I will start my muscle building program.  I will keep you up to date with everything next week such as my training program, my weight, and etc.

Weight Training Injury

When working out last week as I was doing bench press, from stupidity, I decided to see how many times that I am able to rep 315 pounds because that weight use to be easy before I got sick.  I used to rep 315 about 10-15 times per set.

However, I haven’t lift that weight for about 8 months because I was sick and I just started lifting weigts again last week, and when I lift 315 this past Friday I did two reps and I injured my shoulders.  That was a big mistake.  I should be ok by next week, but luckly I will be ok because I could of been seriously injured.  DON’T MAKE THE SAME MISTAKE I DID.

SECOND WEEK OF LIFTING WEIGHTS

I started off light, but I decided to do a body part for each day of the week.

MONDAY (CHEST)

• 30 minutes of stretching.
• Barbell Bench Press / (1st set Warm up 15-20)  (2nd set 8-12) (3rd set 8-12)(4th set 8-12).
• Incline Bench Press / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
• Dumbbell Flies / (1st set 12-15) (2nd set 12-15) (3rd set 12-15).
• Cardio for 15 minutes

TUESDAY (ARMS)

• 30 minutes of stretching.
• Bicep Curls / (1st set Warm up 15-20)  (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
• Straight Bar Curls / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
• Cable Tricep Pressdowns / (1st set Warm up 15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12)
• Dips / (1st set 12-15) (2nd set 12-15) (3rd set 12-15)
• Cardio 15 minutes.

WEDNESDAY (LEGS)

• 30 minutes of stretching.
• Squats / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12) (4th set 10-12).
• Leg Press / (1st set 8-12) (2nd set 8-12) (3rd set 8-12).
• Stiff Leg Dead Lifts / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12) (4th set 10-12).
• Laying Leg Curls / (1st set 8-12) (2nd set 8-12) (3rd set 8-12).
• Cardio 15 minutes.

THURSDAY (BACK)

• 30 minutes of stretching.
• Lat Pulldowns / (1st set Warm up (15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
• Barbell Bent Over Rows / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
• Dead Lift / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12)
• Cardio 15 minutes.

FRIDAY (SHOULDER)

• 30 minutes of stretching.
• Dumbbell Lateral Raise / (1st set Warm up (15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
• Front Raise / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
• Bent Lateral Raise / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
• Cardio for 15 minutes.

SATURDAY (REST DAY NO TRAINING)

SUNDAY (REST DAY NO TRAINING)

The results of my second week of lifting weights went very well.  I felt great and better then ever.  My whole body still had a light soreness and it felt great just like last week.

My goal is to gain another 10 pounds with about an 8-10 percent body fat during my weight lifting program.  It’s not going to be easy and it will take some time, but I will get there.  I have done it before.

Here you will find more information on weight training and also find more information on training programs, bodybuilding, and fitness training.

In your opinion, what makes a great workout program or what have you heard that works real well.

Join MuscleSpace Today! It’s Muscle-Fitness-Tips.net new Social Networking Site.

Join today and network with friends family or even promote your Fitness Company. There will be other fitness guru’s such as yourself to give you guidance and support!

MFT is the ultimate fitness network. Members can post pics/vids, so join the forum discussions today.

Click here to JOIN MuscleSpace Social Network or click the link below.

http://musclespace.muscle-fitness-tips.net

MFT Monthly Fitness E-Zine Newsletters

So I will be updating and growing this site to give you the extra edge in muscle fitness, tips, success stories, exercises, training programs, yoga, pilates, and so much more

…..Subscribe to Muscle-Fitness-Tips.net monthly e-zine newsletters, so you don’t miss a thing.

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